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JDarty6173
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revex, First off do the GM's. If you have acces to chains then do Chain suspended GM's. Also you can rotate GM's off Pins, Seated GMs, Arched Back GMs.. Well u get the picture..There are many different ones that I use. Basically 90% of my ME Squat/Dead workouts are with GMs. You can find pics and good descriptions on the boards of the different ones.. But you need to do them.
Next... My gym does not have a glute ham raise either, but there are many ways to "rig" up some really close.. I personally use a sit-up bench (basically a bench you can decline or incline to differnt levels which has an area at one end to secure your feet with). I just lay facedown, secure my feet, and raise myself with my hams. I had to push off with my hands for a long time to do my reps, but now I can complete sets of 6 using 2 mini bands looped under the bench and around my neck without using my hands..
Another way I have seen them done is at the lat pulldown station. You will anchor your feet tightly under the pads meant for holding your knees down. Put a Bench in front of the lat pulldown to lower yourself to.. This work the same as the other option I described above..
The next method I once saw a few pics of is to do them in the power rack.. Put both safety pins on the same side a few inches apart. You will put your feet between the pins to anchor yourself. You will put a bench in the rack to lower yourself to as described above. Also you can use your hands to help in the movement. Be sure to lower yourself slowly and try to use less assistance from your hands over time untill you can complete 6 reps or so unassisted.. Then you can loop a miniband under the bench and on your neck for resistence.
As far as a reverse hyper goes, my gym doesn't have one either. but this one is simple.. All you need to do is set the safety pins in the power rack about waist high. Place a board such as a 2"x12" across the pins. Attach a flexband to the front bottom of the rack. Lay across the board width wise with your head at the end where the band is attached. Put your feet through the band. And proceed to do your reverse hypers.. Increase band tension as needed..
It is also possible to lie down on a standard roman chair or hyperextension backwards, attach bands to apparatus and do rev hypers that way.. Same goes for a preacher bench.. There is always a way to rig these up..
You mentioned that your lower back bothers you alot.. So you need to be doing reverse hypers at a minimum of twice a week.
Next... My gym does not have a glute ham raise either, but there are many ways to "rig" up some really close.. I personally use a sit-up bench (basically a bench you can decline or incline to differnt levels which has an area at one end to secure your feet with). I just lay facedown, secure my feet, and raise myself with my hams. I had to push off with my hands for a long time to do my reps, but now I can complete sets of 6 using 2 mini bands looped under the bench and around my neck without using my hands..
Another way I have seen them done is at the lat pulldown station. You will anchor your feet tightly under the pads meant for holding your knees down. Put a Bench in front of the lat pulldown to lower yourself to.. This work the same as the other option I described above..
The next method I once saw a few pics of is to do them in the power rack.. Put both safety pins on the same side a few inches apart. You will put your feet between the pins to anchor yourself. You will put a bench in the rack to lower yourself to as described above. Also you can use your hands to help in the movement. Be sure to lower yourself slowly and try to use less assistance from your hands over time untill you can complete 6 reps or so unassisted.. Then you can loop a miniband under the bench and on your neck for resistence.
As far as a reverse hyper goes, my gym doesn't have one either. but this one is simple.. All you need to do is set the safety pins in the power rack about waist high. Place a board such as a 2"x12" across the pins. Attach a flexband to the front bottom of the rack. Lay across the board width wise with your head at the end where the band is attached. Put your feet through the band. And proceed to do your reverse hypers.. Increase band tension as needed..
It is also possible to lie down on a standard roman chair or hyperextension backwards, attach bands to apparatus and do rev hypers that way.. Same goes for a preacher bench.. There is always a way to rig these up..
You mentioned that your lower back bothers you alot.. So you need to be doing reverse hypers at a minimum of twice a week.
